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David's Training Log

Thu, 09 Feb 2012 19:48:28 +0000

Looks like all the people that used to post on the CrossFit London board have migrated over here. So I thought I may as well join them.

SPAM

Thu, 09 Feb 2012 18:38:06 +0000

Hi all - had a short break from the boards while I concentrated on getting the new gym up and running. As a consequence I wasn't doing my normal housekeeping and dumping the Spam before most of you saw it. I cleared a load out today but please use this thread to post links to any I may have missed (and any that comes up in future).

I'll subscribe to the thread so it mails me when you post rather than have to report it in notifications.

Cheers.

Chet

Thu, 09 Feb 2012 12:24:37 +0000

I've been out of the loop a while and I was wondering what happened to Chet and FK.UK. The homepage is gone. This forum is still here but fairly inactive. He is not on his old haunt at Boditronics or at Crossfit.com. Has anything happened him? Anyone heard from him?

Moose Trog

Thu, 09 Feb 2012 10:57:25 +0000

OK. This is it.
I've decided to put my workouts up online.
Seems everyone's doing it - it also seems like everyone's doing it better!

So, I place myself at the mercy of the FK.UKers.
Here goes.
Keep me honest. But be gentle with me...

Moose

Groles 2012 Trog

Thu, 09 Feb 2012 08:35:04 +0000

All of my lifts (apart from squats) appear to have stalled and I reckon it is probably time try moving to an intermediate program. I reckon 5/3/1 fits in with my goals for the year.

5/3/1 : 4 days a week - Press, Deadlift, Bench, Squat as follows

Mon
Press 5/3/1
Press BBB
Pull-ups (20 pullups program)

Wed
Deadlifts 5/3/1
Squats BBB
Chin-ups (20 pullups program)

Fri
Bench 5/3/1
Bench BBB
Pull-ups (20 pullups program)

Sat
Squats 5/3/1
Deadlifts BBB
Kneeling AWRs

Why?
5/3/1 - Intermediate program, Long term steady progress.
BBB assistance - Keep the focus on the main lifts
Pull-ups
- I suck at pull-ups and need to stop avoiding them or making half-arsed attempts at improving them.
- Assistance for Press & Bench (I also suck at both of these and need all the help I can get)
AWRs - I need something for the 4th training day each week and AWRs are cool

How long?
2 cycles / 8 weeks. Should give me a chance to go through the pull-ups program and draw meaningfull conclusions about how the program is working.

What then?
Review and see where to go next. Assuming I am happy with how things are working out and I have improved my pull-ups I reckon I will drop them to one day a week and add in one or two more assistance exercises.

There is also a high likelyhood that I will be moving house at the end of feb and may also be going for an operation on my foot in early march, so that may need to figure in to my review.

Franz29's training log

Tue, 07 Feb 2012 09:23:52 +0000

OK, so as some of you may recall from another thread over in the CrossFit section about hybrid programmes, I was thinking of adding more strength work into my workouts similar to the MEBB method from Coach Rutherford over at Performance Menu. It was my feeling that power output was becoming more important to CrossFit HQ, ignoring the strength component (and certainly gymnastics, flexibility etc). Kempie, and others, had a different opinion which lead to a conversation as to whether following the posted main site WODs is now sufficient since Coach Rip has been embraced into the fold and the CFT stuff has become more prevalent. The discussion can be found here.

As a short term test I am going to be doing the following;
August: Posted WOD 3/1 routine (plus any external work normal to my routine - martial arts/sprint work etc)
September/Oct/Nov: MEBB with 3/1/2/1 routine, strength on days 2 and 5, posted WOD on other work days (plus any external work normal to my routine - martial arts/sprint work etc). Strength days will be a modified Starting Strength programme with alternating Squat/Press/Deadlift and Squat/Bench/Power Cleans in a 3x3 rather than 5x5 progression.

As a measure I will be doing three benchmarks at the start of each month and comparing the results. The benchmarks are;
Fran
CFT
Angie

I have been following the posted WODs for about five months, hence the one month of pure WOD work versus three for MEBB. Prior to that was a bb type routine with other things thrown in for sports and MA.

I am in the process of the benchmarks right now. Fran was completed yesterday, CFT this morning and Angie will be done on Sunday (I am away tomorrow). Once complete I will be following the posted WODs from crossfit.com with a one cycle delay.

Looking forward to tracking my results and sharing with you all. I think either way I am going to see good results, and it will be interesting to see what the differences are between the two (if any).

Airdyne for sale

Sat, 21 Jan 2012 00:22:49 +0000

Hi guys I'm thinking of selling my Airdyne Dont really want to but sometimes you have to do certain things. If anyone is interested if you could email me an offer and will take it from there

sargey6@ hotmail.co.uk

Brews 2012

Thu, 19 Jan 2012 08:04:24 +0000

Morning,

New year and new start and all that so I've written off last year as training/diet/direction was rubbish and have used the new year to completely re focus

There will be a theme running through this log...oly lifting and mountain biking with other bits and pieces thrown in.

Yesterday,
Oly lifting
I lift every Monday and Wednesday at a very small local club that trains kids from 8-16 year olds, I train with the coach after the kids sessions;

Warm up - snatch high pull progressions
Full Snatch -6 sets @ 4 reps - 25,30,35,40,45,50,
Jerk From rack - 4 sets @ 4 reps - 45,50,55,60
Front Squat - 4 sets @ 4 reps - 50,60,70,80

We are in a technique stage at the moment which we will keep for the next few weeks.

Kettlebell Review

Sun, 08 Jan 2012 22:18:35 +0000

I posted this as a response to a topic earlier but I felt it may be relevant here and give people the opportunity to add their own experiences/thought about kettlebells available.
Kettlebells: A minefield of design flaws and potential problems.

There are a lot of bells out there that are reasonably priced however, when you begin to develop your skills and move beyond basic swings you will need a good clearance between the underside of the handle and the top of the bell.

Too little clearance will result in the bell "sitting" on the back of the wrist during the rack position of cleans and the top position of the snatch. This is uncomfortable and the natural response is for the wrist to bend backwards to allow the bell to "sit" on the forearm as is more comfortable.

As you can imagine, this wrist contraindication when coupled with high intensity and high reps is a recipe for disaster- all stemming really from bad design and lack of clearance. In my opinion a review of bells available in the UK is as follows.

Intense Fitness: Official UKKettlebell Association competition bells. 10/10 Standard all others measure up to.
Wolverson Fitness: Best Competition Grade Hollow Steel Bells available in the UK. 10/10 Ideal for Girevoy Sport and tuition because of the large surface area. Very competitively priced with great after sales service. 10/10
Elieko: Available from Pullum Sports. 9.5/10 Very well made.
London Kettlebell. I have used these and are well made with sufficient clearance for high rep work. 9/10
Powerhouse Fitness: Cast- improving but still some clearance issues: 6.5/10 Rubber 0/10 AVOID
Jordan: Cast- Very little clearance- ok for swings only 5/10. Rubber 0/10 AVOID
Marcy: As Jordan.
Golds: OK for swings. slightly more clearance than others but very rough finish requires sanding. 6/10
Newitts (XLR8): Ok for swings- rough finish, insufficient clearance. 4.5/10

Obviously the price reflects the quality and grades given above. If you want a selection for swings only then cheaper bells may well be suitable. However you may well find yourself looking for a new bell if you encounter the problems I mentioned earlier and want to expand your repertoire of Kettlebell exercises. A classic case of buy cheap, pay twice.

Look at the more expensive bells as an investment that will stand you in good stead for years.

Before you ask; I have a selection of various. I use Wolverson and Intense fitness for competition prep and high rep snatches, cleans etc and with small groups for kettlebell instruction, particularly Wolverson for novices. I have some Powerhouse for my clients who are doing swings only or if we are running a few persons through a workout requiring just swings such as CF "Helen".

Grole's Trog

Sat, 31 Dec 2011 14:35:29 +0000

I figure if I actually start off one of these it might motivate me to keep a log of my training.

First of all I guess a little background.

After too many years of unhealty living I hit 40 years old last January and decided to do something about my health. I started off training in Wudang Tai Chi Chuan ( Shadowhand Tai Chi Chuan) and started making some progress with my general fitness and thoroughly enjoying the classes.

At the start of this year I accepted a six month contract in Holland. A bit of research showed that there were no Wudang style Tai Chi teachers in Holland, so I asked my teacher for suggestions. His response was something along the lines of

Quote

I don't recommend that you do ***** Style , it would be better to go to a body combat, boxing or some sort of general fitness class that works on stretching and leg stamina but nor anything that would get you into bad habits.

I would not bother with any Martial Arts classes that make you sign up and wear uniforms etc. You would be better going for a MMA type no style training methodology who just do general punching or kicking - any Thai Boxing or just Western Boxing would be beneficial.

The upshot being that I signed up with Crossfit Holland in February, and had my first Thai boxing lesson last week.

I have also made an effort to make my diet more Zone like, by paying more attention to what I am eating, giving up my 5-10+ Redbull /day 'habit', cutting down on carbs, increasing protein/fat intake and cutting out pretty much everything else that has added sugar.

OK, I guess that sets a stake in the ground. Lets see if I can actually maintain this Trog.

Peter

Crossfit all day workout

Thu, 22 Dec 2011 19:30:31 +0000

Does anyone know where I can find those workouts that Crossfit have which are 6-12 hours long and usually involve an hour of running, an hour of tabbing, etc? I'm not a CF-er, but remember seeing those workouts before and fancy having a crack at a few.

Mister C's Trog

Thu, 08 Dec 2011 19:56:15 +0000

Thought I'd cross-post my log - it's also at Warrior Training and Rosstraining.

23.2.08
Mixed bag out in the garden today:

A: 10 minutes muscle-up practice.
Managed...wait for it...13()...and...wait for it...NO FAILURES!!!
They broke down into 5 in 3 minutes, 7 in 5m, and 10 in 8.

B: Another stab at Gym Jones' Jonescrawl (tried it 10 days ago for the first time):
10 deadlift (70kg)
25 box (24") jumps
3 rounds - 5m 35s

C: 5 minutes 2KB (16kg each) clean & press: 41

D: Finisher
25 yards 2 KB overhead walk
50 yards crosswalk, changing hands halfway
25 yards 2KB racked walk
25 yards B Farmers Walk

Notes: over the moon with those muscle-ups - I'd have been happy with 5 in that time, but as soon as I popped the first one, I just felt "in the groove." Maybe I'll have a go at "Nate" a bit sooner that I thought... As background, I only got my first one last Tuesday (12th), and am going to practice them once or twice per week as the first part of my workout. That kinds of limits the type of workout I then do, since clearly doing "Cindy" after a load of muscle-ups would compromise "Cindy" somewhat. So if anyone's got any ideas on CF/Gym Jones/Ross-style workouts to do after a load of muscle-up practice, please let me know.
Jonescrawl time was 50 seconds longer than last time, but this time I did it with the extra 5 box jumps and with more weight (70 kg - more or less BW - rather than last time's 60).
That little lot just atones for scoffing a large bag of peanut M&Ms at the cinema last night...

Too Fat !

Thu, 24 Nov 2011 03:40:24 +0000

Enough's enough! Belly has to go!
I might be asking for a load of abuse here - but I'm in need of help to lose weight.

Trouble is I know all the things I should (and shouldn't) be eating/doing, the missing element is willpower.

It'd be very easy to just tell me to "grow a pair" and get on with it, but it's so easy to slip-up.
So, I'm looking for any tips/help folks might have to help me break all my bad habits and develop new (good) ones.

Ta

Hello from Nottingham

Wed, 09 Nov 2011 19:25:19 +0000

Well, I thought it about time I said hello. I have been a lurker here for some time and first came across FK.UK whilst at the iCourse last May when I met Chet.

I am based in Nottingham and try to follow the Crossfit main site WOD's as I best I can, but training in a David Lloyd gym can be somewhat limiting - for some reason they don't like their weights being dropped!

I am aiming to move house this year and incorporate a garage gym, although is still to be negotiated yet with the wife! Through FK.UK I came across Beaverfit and sit and drool over all the kit on a weekly basis!

I am interested in learning more on Olympic lifting and gymnastics (my flexibility is shocking), so I keep an eye out for courses being run.

Well that�s all about me for now.

All the best,

Bob

Anybody Ordered Off of Primal Lifestyle.com?

Thu, 06 Oct 2011 13:45:14 +0000

Hi guys, i ordered some Vibrams off of Primal lifestyle, and im looking for a contact number, there isnt one, and im thinking the website may not be ligit. Anybody had any past experiences?

Jordan

Personal Training Equipment

Thu, 06 Oct 2011 11:57:04 +0000

Hey all,

I'm just about to start doing free personal training around the Woking and Guildford area (www.alexlacy.com - work safe), until March when I'll move operations to a new MMA gym in Woking town centre. Whilst I'm just going round people's houses and being a nuisance I'll need to sort out some equipment, which is basically just an excuse to buy all the wonderful things I've put off until now.

This is what I've got down so far. This is likely to be entirely for doing training in people's homes:

From Wolverson Fitness:
2x10kg Competition Kbells - �44.20
2x20kg Competition Kbells - �88.00
5.5m Hard Resistance band - �7
10kg Powerclub - �27
Yoga mat - �18.50
Foam Roller - �14.50
Rings - �27.50 (OK, this one's just for me really...)

From PhysiQue
Abmat - �20.89

From Boxfit.co.uk
ProBox focus pads - �26

Total is �273.59. I have a doorway pullup bar, swiss ball, boxing gloves.

Looking at the list now, I might hold off on the 20kg KBs until I'm settled. Then again, if I'm getting a club, maybe sack off the 10kgs? Hmmm... Also realised I don't have a medicine ball on my list, or a plyo box/step... Nightmare! So many beautiful things, I cannot possess them all...

Any ideas for equipment or suppliers would be greatly appreciated.

FK Pimp's Trog

Thu, 29 Sep 2011 19:31:13 +0000

Ok - had been resisting doing this but should really keep track somewhere as I never seem to be at home where my log is so.

Today:
CFWU x 3 minus squats
3 X 500m row
21/15/9 Push ups
21/15/9 Db Squats with 16k each Db
in c.15 mins - no clock or watch.
rows all around the 1.50 mark.

CrossFit GU1 Name Change

Thu, 29 Sep 2011 13:43:59 +0000

CrossFit GU1 is changing its name to CrossFit Optimus to go with its new location. The new Aldershot box is due to open next week (a week later than planned), but is shaping up nicely already.

The new address is
CrossFit Optimus
Blackwater Way
Aldershot
Hants
GU12 4DL

Reasons for the new name:
Aldershot is best known as the "Home of the British Army", which has the motto "Be the Best!". Optimus is Latin for "The Best" so it fits in well with that whole thing. Our tag line will be "Be Your Best"

The new box
1000 square feet in a long rectangular shape with 10-12 foot sloping ceilings. Matted floors and beam mounted pull-up bars. We will have facilities for classes up to ~20 people with full bars and bumber sets, med balls, GHD, 5 x squat racks and benches plus all the usual ancillary functional equipment.

We will be having a "soft open" to start, getting the original GU1 crew into their classes then having an official opening with press etc that I will send out invites for. We'll probably put on a good WOD for the press then have a BBQ and fun family day.

New(ish) direction.

Sun, 04 Sep 2011 21:06:06 +0000

As you know, I�ve been ill of late, with some kind of exhaustion-type annoyance. In fact, I�ve not been �right� for about 9 months, and haven�t been able to train more than 2 days on the bounce for a long while.

This has given me time to assess what I�ve been doing training-wise, and how I want to train in the future. For the past 2-3 years, it�s basically been Crossfit all the way, either straight up, or more recently strength bias. I�ve had good results with strength bias, including putting 20kg on my squat last year, so that was pretty pleasing. However, last year I started to feel like my conditioning was stalling, or possibly regressing.

At this point, I started to question why I did conditioning work, and came to the realisation that I was doing it for its own sake. In effect, I was doing CF metcons just for the sake of being good at Crossfit; I just wanted to get my benchmarks times down. But then about a year ago I decided to try my best not to do metcons that I had done before, so I wouldn�t get hung up on PBs. This worked for a while, but I still didn�t really enjoy the work, and couldn�t get away from the feeling that I was just doing conditioning for the sake of conditioning (a regular criticism of CF, and to be honest one that I�m coming to understand). It may not be too much of a stretch to suggest that 3 years of almost non-stop smashing myself with metcons has in part led to whatever has been wrong with me (burnout, anyone?).

So, time for a change. I�ve been toying with the idea of gymnastics for years, and have spent a fair but of time looking at the Gymnastics WOD site. So this has inspired me to do things. Firstly, spend hours poring over videos both on YouTube and GWOD, then trying to replicate various techniques at home. Secondly, to get my butt down to Basingstoke Gymnastics Club to get some coaching (about time I got a new hobby and met some new people anyway). So this is going to be a new focus for me � it�ll be good to get some training done that�s skill-based while also being hard work, without smashing myself into the ground as a measure of a good workout.

However, I also want to keep up with the strength work, since I started to really enjoy it, and I�ve been reading the Greyskull LP book which looks like a very interesting programme. So my own take on this programme is going into the mix too. And since I�d better keep some conditioning in there to make sure I don�t become totally deconditioned, I�m going to include some of that too, with far less CF-type metcon, nothing too long, and more sprints.

So I�ve had a think about my goals, and apart from the obvious body composition ones that nobody owns up to I�m looking at, in no particular order:
� Increased strength
� Learn gymnastic skills
� Maintain/improve conditioning
� Improved general health, with a view to longevity rather than short-term gratification through PBs and feeling like I�ve been in a war(!).

So, once I get back on my feet properly, rather than the train-what-I-can-when-I-can scenario I�m currently having to put with, my schedule will look something like this:
1: Squat, press, sub-5 minute metcon;
2: Gymnastics class
3: Sprints (or hill sprints)
4: Deads, floor press, weighted pull-ups (maybe, although gymnastics might cover this);
5: Metcon and/or Oly lifting.
Obviously there will be rest days interspersed, and I�d like to try to get another, home-based, gymnastics session each week if I can. If I can fit all this lot into a week, I�ll be happy, but I think that it may take 8-9 days to get through each cycle of this.

One quick afterword � I�m knocking Crossfit with all this. I�ve had some great experiences with CF, learned some new skills, and most importantly met some great people. I still want to be �cross fit,� but with something of an emphasis on the gymnastics skills.

So, any thoughts, suggestions, opinions, questions, gratefully received.

GWOD + Mainsite

Thu, 25 Aug 2011 09:41:05 +0000

following on from the CFFB experiment (and finding it wasn't really what I wanted) I'm now looking more at a self programmed strength element built around the CF mainsite. Planning on doing 3on 1off, with 2 days of strength + metcon and 1 say just metcon. I'm also thinking about adding in the GWOD in to this as it appears to be mostly skills based and shouldn't cause too many problems.

Anyone got a view?

What do you have for breakfast?

Tue, 16 Aug 2011 13:21:22 +0000

Just nice to see what others have for breakfast.

On a bussy morning ill have a shake. Something along the lines of whey, nuts or oils, oats. Its an easy way to get protein for my first meal.
On a normal morning nothing beats eggs.

Equipment from Complete "Functional"/Crossfit Style Gym For Sale

Tue, 09 Aug 2011 12:07:12 +0000

We are closing our Manchester based functional training facility http://www.primalfitness.co.uk at the end of August.

We are going to be selling off most of our equipment including:

Very large, custom built pull up/monkey bar frame

Power Racks, Olympic Bars and Plates/Bumper Plates

Hex Dumbells + Rack

Weights Benches (Flat and Incline)

Plyo Boxes, Vaults, JCB Tyres, Kegs, etc.

Take a look at the videos and pics on the website to see what's available.

We will consider either selling items individually, or at a discount as a job lot.

For more info, speak to Simon or Fernando on 0161 832 1235 or email info@primalfitness.co.uk

CrossFit in Mens Fitness

Wed, 03 Aug 2011 09:35:59 +0000

A heads-up from Phil at CrossFit Wyre Forest:

Mens Fitness are printing an article about CrossFit in the next magazine, out on 28th January 09.

A guy called Drew Price went to CrossFit Wyre Forest at the end of November 08 for a workout, and took a shed load of photos. He writes for different magazines and papers like the Guardian on health and fitness.

It's a good write up, very positive about CrossFit

Got him to do 'Fran' in just under 8 minutes. Then completed 'Karen' with a 10 kg Med Ball. Worked on his kipping pull-ups and tried muscle-ups. Worked with kettlebells, did some OHS and a few other bits

Nice one - looking forward to checking this out.

CF Football

Sun, 31 Jul 2011 20:50:56 +0000

In a similar way to Mister C, I'm now planning a change in direction.
I want to get back to my old body and get strong again, but want to maintain a decent level of general fitness. To this end I've been looking at both CF strength bias and CF Football. I think CFFB looks like the best of both worlds and seems to have a system I am comfortable with following on a day to day basis.

Has anyone had expereince with either CFSB or CFFb and care to share any issues or positive stories?

Have to also say I'm looking forward to knocking back the milk again...

GBKA Kettlebell Competition

Fri, 29 Jul 2011 16:59:21 +0000

Greetings, Following my recent "troubles", I am now back in the game and full steam ahead with GBKA.

I will be running a Kettlebell Tournament in August near Burton Upon Trent in the Midlands. There will be barbecues, bars and entertainment provided throughout the weekend. The competition will be held on the saturday and there will be an Instructor re-familiarisation certification for those who want to become registered GBKA Instructors on the Sunday- obviously previous experience preferable for a condensed cert.

Events will include:
Snatch Tests
Swing Test
Jerk Tests
100 Rep Challenge
Farmers Walks
Crucifix
Throwing event
Endurance Challenge.

This event will be sponsored by a hardware supplier and also a top nutrition company so there should be prizes galore.

Hotel Accomodation is available 2 miles from the venue at Holiday Inn Express, Burton Upon Trent.

Entrance Categories will be: Mens Heavy (24kg) Mens Standard (16kg) Womens Open (12kg) Overall Team and Juniors (tba)

Please contact me on mail@walkerfit.co.uk and head your email with GBKA Competition- for further details so I can arrange finer details. Gym/Affiliate entries welcome too.

Will's log 2.0

Sun, 24 Jul 2011 13:53:22 +0000

Hey,

I had a log on here around this time last year but ended up partially tearing my Achilles tendon and subsequently have gotten pretty unfit. I had a bit of a wake up call recently when I went to review my asthma and found I am only blowing ~400 on a peak flow. So I am picking myself up and restarting and this log is going to help me do it.

My current goals are just to maintain an exercise program at the moment and get some basic conditioning, strength and good looks back, workout below!

19/5/2011

Bench Press

42.5kg x 15
47.5kg x 12
55kg x 6-8 (8)
60kg x 4-6 (5)

Ring Dips (b/w)

6/5/4

Dumbbell Shoulder Press

10kg x 6-8 (8)
10kg x 6-8 (7)
10kg x 6-8 (6)

Not much but it's a start.

Prowler Sled free shipping for pre orders for fk.uk �197 all in

Fri, 22 Jul 2011 22:32:46 +0000

Hi Guys ,

I have been putting my welding skills to use to make prowlers and farmers walks, to raise money to start weightlifitng club,
our prowlers are without doubt the best value and most durable on the market. You can see them here.
http://adversityathletics.com/equipment-for-sale/

and videos in action.

http://adversityathletics.com/2011/07/12/madness-on-the-12th-of-july/

http://adversityathletics.com/2011/06/21/the-best-sled-world-wide/

We are currently out of stock and have placed a large order to meet demand, we are currently doing a offer for you good people, if you pay in advance you get free shipping to uk and ireland only. offer valid until stock is replenished.

Ed's chronicles of woe and suffering

Mon, 18 Jul 2011 11:53:16 +0000

Hmmm, crossfit suffering gets posted here.

Today: Cindy (5 pullups, 10 pushups, 15 squats, AMRAP in 20 mins)
14 rounds, 5 pullups and 8 pushups. Equals previous PR.

Score stayed the same because I'm almost 10kg heavier than the last time I did this. Also, I had a monumental hangover and a spectacular sense of impending doom. I must say I enjoy doing Cindy (har har).

Ben's Trog

Fri, 15 Jul 2011 11:59:03 +0000

Hello all,

Ok so training background:

started off in a small gym using machines etc whilst i was young and not so knowledgeable

started to learn more, changing my diet dramatically, got into 3 Full Bodies a week, with basketball training twice a week. (play for the towns Mens team)

Did full bodies for a fairly long time, also alternating with upper lower splits.

Started looking at Crossfit and Rosstraining methods about 4 or 5 months ago, started to change my training routines. Have enjoyed it since.

Here is my newly made weekly training routine (started from yesterday):

Monday: ISO� (isometric + isolation + tabata boxing)

Tuesday: CF / RT desired workout + Core (+ basketball)

Wednesday: Jumping Jackass Workout + Upper body metcon + core + tabata boxing

Thursday: Strength + tabata

Friday: CF / RT desired workout + core + tabata boxing (+ basketball)

Saturday: Jumping Jackass workout + Upper body metcon + tabata boxing

Sunday: Jumping Jackass workout + Strength + 10x30s rounds boxing + core

I will post todays workout aswell as yesterdays, and a couple days before which where using my old routine.

My Jumping Jackass Workout involves Jumping pretty much haha, box jumps, depth jumps, rim jumps, sprints, agility, squats, burpees, anything lower body, primarily for speed, quickness, agility, and vertical jumping for basketball.

CF / RT workouts, are any new, old or benchmark workouts from CrossFit or RossTraining, using a variety of strength and metcon workouts.

Training at home i have:

Dumbbells with weight plates upto 45ish KG, but only ~27ish KG can fit on one DB.
Pull-Up bar
Several heighted box jumps 24" 28" 40"
6KG MedBall
Skipping Rope
Bench
Standard EZ Curl bar
Standard Tri Hammer bar

not much but i cope with it...

hopefully getting an olympic kit and squat stand sooon.

1RMs:

DL = 145KG (only tested 1RMs 3 times, and the 145 was about 3 weeks ago)
Squat = 115KG
Bench = No idea aswell
Press = No idea haha

Pullups- been a struggle with these

a month a go i could get 3 with good form, went through a couple training methods, isometric holds, negatives, jumping, high reps with rest, tabata.. Got 13 the other day which i was chuffed with. And have now started Weighted pull-ups.

From this week i am starting to do 2 workouts per day =D never done that before lol.

Goals:

to be able to dunk at a standard 10foot rim at the end of 2008..(can just about grab it with one hand at the moment)
to deadlift 2x bodyweight also before 2009.. currently 1rm of 145KG
decrease body fat
Finish the year weighing in at a lean 14 stone

Also have a wee challenge with Chet to get a planche pushup
And would love to get a pistol (although don't really train for it tbh, might be a problem)
And hopefully will get a one arm pushup aswell (although again i don't train consistently for this) i did manage to get one with my feet on a bench! about a year ago, when i was lighter, think it was adrenaline though =D

Alright this has gone on too long, if anyone has any questions, feel free to ask.

I'll post a couple recent workouts below.

Ben.

Jules' Training Log

Fri, 15 Jul 2011 11:28:32 +0000

23/11/09

After a great session with the CF kids.....

Well after the weekends Strongman comp we were all feeling like lifting''HEEEAVY'' well i was anyway!!.(Mark probably not sooo much!!)...so when Andy said DEADLIFTS...............we said bring t on!!

7 x 1 Rep Max (my 1 Rep max is 70kg)

Started at

55kg 60kg 70g 75kg 77.5kg ..........80kg 80kg

OHHHHH YESSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSs!!!

PB by 10 kg and i don't think i was alone

Then 2 teams of 4

65kg (boys done 85kg i think)Dead Lift then Sprint
for serveral minutes then
Sit ups in groups of 5 without arms
for serveral minutes then
Repeat 2 x

Then some fun playing TAG in small space about 10 of us regressed back to the playground Andy choosing the Tagger us running only forward or sideways to dodge being tagged!!!
If tagged 2 Burpees or 2 Jumping Squats or 2 Tuck jumps

What a laugh.....and bloody hard work!!!!........we were all red faced and out of breath after each game

Kiss chase Wednesday...

Nice one Andy

Building the Gymnastic Body

Fri, 15 Jul 2011 08:19:30 +0000

For those of you who are interested Coach Sommer has announced that his book Building the Gymnastic Body is now available for pre-order.

Announcement

Cheers

Peter

Barefoot shoe suppliers

Sun, 10 Jul 2011 18:47:04 +0000

Found this place last week - http://www.lovethoseshoes.com/ - for a good range of barefoot shoes including VFF and Jingas at reasonable prices and free shipping.

I am in no way affiliated with them, just liked them so figured I'd give them a shout-out.

Use this thread to post any other places you found that are worth looking at.

Matt's Training Log

Thu, 07 Jul 2011 10:07:59 +0000

Hello again,

I've finished Robb's book and I'm totally up for the 30 day challenge. I've started a little blog here: http://mattspaleoblog.tumblr.com/ but will try and update this log here for my own reference and to pick brains, etc.

I'll copy the bulk of the first blog entry:

Quote

After finally reading the excellent �The Paleo Solution� by Robb Wolf, I am finally taking the leap into the full paleo diet.

Why am I doing this? Well, I�ve had a go at �Paleo� before although I didn�t quit dairy or sweeteners (soft drinks, sweeteners in coffee, etc) so I really just cut out carbs and most processed sugar. This had a great effect still but I slowly wandered back to grains and didn�t have the discipline to adhere to a full paleo plan.

So why now? I guess as I approach my 35th birthday and leave the first flushes of youth behind I have to think to the future and sow the seeds for my future health. Over Christmas I�ve pretty much eaten what I�ve wanted with alarming effect to my body I feel lethargic, physically tired, mentally tired and unable to concentrate. I feel bloated and nauseous. The list goes on. Do I want to slide into middle age with this shopping list of niggles and add to them as the years roll by?

Hell no.

I have two modes when it comes to eating. Super strict or open flood gates. I can�t moderate and I can�t just �eat a bit healthily�. It doesn�t work for me. I need to focus my diet and stick to it and blinker out other foods or it won�t work.

So this blog will help my accountability. I doubt I�ll update it for every meal or even every day but I�ll throw my thoughts up here along with some meals I�ve prepared as a record for myself.

I�ll start with today�s breakfast:

1/4 Cantelope Melon
4 slices parma ham
Handful mixed nuts

I had a crack at Paleo last year but ended up on Faleo pretty quickly. I didn't cut out sweeteners or dairy or fruits. I snacked on nuts, etc. Basically did all the wrong things. Now I'm armed with better knowledge and determination to sort my s*** out. Looking forward to it.

Happy Birthday

Mon, 04 Jul 2011 09:39:26 +0000

America...... no wait, sorry..

Happy Birthday Chet and Colm.

Adversity Athletics Prowlers �120

Fri, 10 Jun 2011 16:54:11 +0000

Hi , I am trying to raise funds to start an olympic weightlifting club in my home village, and also provide a strength and conditioning facility to the local sports teams there are about 9 clubs between hurling, ruby and soccer. As I am an experienced coach in hurling and also having done a degree in sports science I have also shared my knowledge in my blog through articles and videos. some of these may be of interest to you and are located at www.adversityathletics.com. Anyway to raise enough funds I need to sell 20 of these prowlers and to do it fast i have lowered the price on ebay. Once I have raised the intitial capital the prices will go up to a more competitive level.

Hope you are all well I know some of you have bought other things off me and hopefully you will benifit again

Kind regards

Hugh

http://shop.ebay.co....sid=p4340.l2562

Mad skillz

Sat, 04 Jun 2011 09:03:56 +0000

Check out some of the stuff this guy can do...

Definitely something to shoot for skill wise.

A day spent with.....

Fri, 03 Jun 2011 11:49:45 +0000

Spent the day with World Champion Boxer Amir Khan at his gym in Bolton (Gloves gym). The strength & conditioning aspect was interesting.
Amir was a top bloke, and keen to impart his knowledge even though I did ram him into a wall

Good day and an insight into the day of an elite athlete.

FUBAR 2011

Wed, 01 Jun 2011 15:30:59 +0000

FUBAR #1 Jan 2011

Fubar #2 Feb 2011

FUBAR #3 March 11

2 x 20kg dumbbells for sale

Fri, 27 May 2011 19:14:46 +0000

I need to get rid of my big 20kg dumbbells as I am so short on space. Really great (and well used) dumbbells, great for Farmers Walks, swings and snatches, and they have quite thick handles. Currently listed on eBay, but am open to private offers. Pickup is from Stoke-on-Trent area (ST4), either pickup this weekend or Friday/Saturday of next week.

http://cgi.ebay.co.uk/ws/eBayISAPI.dll?ViewItem&item=300561727294&ssPageName=STRK:MESELX:IT

Sam's Training Log

Mon, 23 May 2011 10:39:26 +0000

Hi!

Sorry for the unusualness of this but I'm just going to copy and paste in yesterday's log for now - I'm at work and not got much time, I'll put up an intro to the log (editing this post) later. Thank you please!

21st April 08

Football - horrible game.... we played well, and beat the top of the league team - just - but I just didn't have any energy. It wasn't that I was tired, I just didn't have anything to give. Rubbish....

then went home and did the Crossfit WOD - Back Squats - 5-5-5-5-5

50kg
70kg
80kg
90kg
100kg - failed on rep 5.

again, didn't really have much to give...and my traps were still pretty tender from Elizabeth t'other day, so the bar was pretty painful to hold. Had to suck it up though

Cheap Gymnastic Rings

Tue, 17 May 2011 13:44:44 +0000

London Kettlebells have a spring sale on with rings going for �24.95. They're generic not elite or xtreme but they look pretty durable and come with a buckle strap.

I'm not sure whether to go with these or the elites that are always for sale on Ebay. My ikea ones are tearing up my forearms and bruising me too much!

Some grippers too if you're into that kind of thing! I am

http://www.londonkettlebells.com/09-spring-sale.html

Ian

Adversity Athletics Prowlers !!!! �120

Thu, 05 May 2011 17:34:32 +0000

Sorry reposted in classifieds clicked on wrong forum to post

Dee does crossfit!

Sat, 16 Apr 2011 17:03:40 +0000

21-15-9
Power cleans 2x7kg dumbells
Dips (assisted)
5mins 30secs

probably overestimated it and went too light with the weight, could have had dips a little less assisted too. Decided to use my energy to work with clean technique, kipping, messed about on the rings, worked on holding hollow position and deadlifted 15x 50kg.

Happy Birthday

Thu, 14 Apr 2011 16:56:46 +0000

Enjoy!

New Crossfit Affiliation in Plymouth

Thu, 14 Apr 2011 12:15:14 +0000

Well after a few months of seriously getting my butt into gear i'm now pleased to announce that CrossFit Plymouth is up and running!

It's early days and I intend to start by running four metcon classes a week for groups of 12 max. I'm currently using the Master St James Kickbox academy in Rendle St Plymouth City Centre and run group training at 8pm Mon, Wed, Fri and 10am Sat mornings. My primary aim is to grow into a larger premises which will allow me to run classes and have drop-ins to undertake the WOD's. I'd like to make this child friendly so that I can facilitate CrossFit kids to do battle against the growing obesity epimidemic.

I am hoping to run powerlifting, gymnastics, nutrition and athletic performance seminars in the future by tapping into to the wealth of coaching knowledge that exists in the area to add value to the concept.

Needless to say that i'm ecstatic to be part of such a positive and life changing community and look forward to helping many people share in its countless benefits.

Crossfit is one of three concepts I am developing within my company ABC FIT, the other two being bootcamp style workouts, and the other being adventure weekends. The company's current mission statement is to have assisted 2012 individuals to a fitter, faster, stronger way of life by the London 2012 games. This is a massive target - but as CrossFit keeps reminding me that with hard work and strong belief anything is possible.

I'm proud of getting to this stage and look forward to what the future brings.

GU1 Strength and Conditioning/CrossFit GU1

Wed, 13 Apr 2011 15:11:13 +0000

OK, so as of this past weekend, SPQR Fitness has become GU1 Strength and Conditioning and is now a full CF affiliate as CrossFit GU1 (Guildford's post-code).

The reasons for the change are many, not least the plan to start opening it up and actually getting paid for this thing. We have 8-10 members depending on the month and it's getting to the point where my garage won't cut it any longer. I have been looking for premises and had some productive meetings with other gym owners to try to figure out where we can take this and what to expect.

One of the guys I train is interested in investing in the business but wanted to be a CrossFit affiliate from a purely marketing and named recognition point of view. I also argued for the need to dual brand "just in case" and thus "GU1 Strength and Conditioning/CrossFit GU1" was born.

Look for a rollout over the next few months, in addition to the starting of Krav Maga classes.

Exciting time for us, and I hope you'll all wish us the best.

Cheers
S.

New links:

http://www.crossfitgu1.co.uk - blogspot holding page right now until we get the true website up and running
http://www.GU1SANDC.co.uk - the old SPQR website, rebranded and expanded on. Links are down right now but I'll re-add them later.
Twitter: @CrossFitGU1Facebook: TBA

Cra1g Training Log...

Mon, 11 Apr 2011 09:02:18 +0000

Crickey... There is something about making your training transparent that really motivates!!!

So here goes... Before I proceed, comments, criticisms, tips and hints always welcome... everyday is a school day and I want to learn from everyone...

In a style I understand...

Situation:

a. Enemy forces
Large number of fat cells are amassing on the flanks led by major feeding spree and general laziness. Enemy (aka family, other Commitments!)are regularly disrupting friendly forces training regime with attacks on spare time, funding for new kit and precious sleep!

b. Friendly forces
The FC.UK community, friends and clients are providing valuable intelligence reports facilitating more effective battle preparation. Together we can win this war!!!

Curls, Lay pull downs, Sweat suits...WTF! and other useless globogym hype held in the rear... in fact they are so far back from the front line they are sending there washing forward!!!

c. Attachments and Detachments
Plates, Clips and bars in support and located in the shed, Squat rack and additional weights expected to arrive within the next 24 hours. Skipping rope and med ball currently on loan to Missus' fat mate wanting to lose a few! (not saying she is ugly... but by god she has a face like a blind cobblers thumb)

Mission:
It is my mission to achieve the following in 2011:
DL = 230kg
BP = 110kg
PP = 85kg
PC = 100kg
OHSQ = 65kg
Fran = Sub 3;30
Marathon = Sub 3Hrs
and reduce cheats on Paleo / zone to one a week!!!! ...Gulp!!!

Mission repeated of course for all you spotters out there! Mark... attention!

Execution:
a. General outline

Eat cleaner, Train harder and more effectively with Am Technique, Pm Strength & Conditioning

b. Tasks
Get my lazy northern ass into gear and get back to lifting er...stuff!!! running like the greyhound down the road did when I smeared chili rounds it's... 'nuff said! and record Training log after three days training on this blog.

c. Coordinating instructions
Training days - 3 on, 1 off.

Service Support:
Dress - Only on sundays
Equipment - As above
Weapons - Enter crap ego boosting shizzle here
Ammunition - Blah blah blah... boring myself now...
Radios - Trustee Iphone and docking station blasting out the tunes at approx 120bpm obviously.
Medical - Mickey mouse plasters on stand by
Prisoners of war - Crickey flasbacks to 'nam... Birming'nam
Transport - The trusty MTB and the two slabs of meat I call feet.

Command & Signals:
I will be in overall command, rest of the world, you will be 2nd in command and will provide support.

Happy (belated) birthday...

Tue, 05 Apr 2011 08:37:30 +0000

Gubernatrix

Hope it was a good one.

Concept two... other rowers are available? ...are they not?

Sat, 02 Apr 2011 10:24:04 +0000

Hi all,

Getting close to opening up my own 'ickle place here in Somerset and I am in the process of sourcing and costing kit... (anyone getting rid of owt let me know!"

I want a couple of rowers for obvious reasons, but the C2's are so expensive and being a Yorkshire man I naturally want a lot for as little money as I can. (Insert pic of ducks backside here). I know you get what you pay for, I also understand the PM timers are da'best, but surely there are are other rowers out there that are up to the job?

It's like cars... Skodas used to be w8/k, but then VW got hold of them and now they are great...

Please share your thoughts guys... or maybe I just bite the bullet and get the C2's?

Discuss...

Train with your dog?

Fri, 01 Apr 2011 08:04:08 +0000

Weight training is for owners and their dogs too? Straight from Chicago, doggy building hits the UK. Check out this new training craze at http://ow.ly/4pkHU.